Holistic Training Management

Developing equipment requirements for a BCT, I had to develop a holistic training system that included all things we need now and what we'll evolve to as training knowledge progresses. This requires a system. I call this system Move Fight Recover to match operational needs and build off the old Shoot Move Communicate.

This is the first rough draft, so please ask questions, so I can clean up the presentation of the information. Getting it accessible by end users is all that matters.

By all means use the principles with yourself and your team, all I ask is cite the Move Fight Recover as owned by Red White and Blue Fitness. There's a ton more to this than can be given in a post, so again ask questions.

A Move Fight Recover template high intensity day as adapted from James "Thinker" Smith's interpretation of Bondarchuk's classifications

Perform in order, select what you need but staying within the category and energy system left and right limits (only competition phase allows glycolytic work). However far you get in the time you have is how far you get. Feel free to break up throughout the day as long as order is maintained


Sprints: 5-400m (MOVE, anaerobic)

Competition/Technical/Tactical skills of a physically demanding nature: Casualty Evacuation, run and gun, hands on combatives scenarios, etc (FIGHT, MOVE, only category that may get into glycolytic primary pathway)

Specialized Developmental, activities that build into Competition: obstacle courses, grappling drills, knife drills, dummy drag techniques, buddy carries, rucking, climbing, etc (MOVE, aerobic)

Specialized Preparatory, activities that are the building blocks of above skills: sled pulls, pull-ups, martial arts strength and conditioning drills, etc (FIGHT, anaerobic)

General, everything else: running, bro/hypertrophy work, corrective work, customized strength and conditioning protocols

Recovery: compensatory exercises to matched to activity and required ranges of motion (RECOVER), includes nutrition, lifestyle, stress management, etc

The below exercises would NOT be done on the same day. They would likely start at the bottom (general) and culminate to the top (competition and sprints). Your first 2-3 weeks might work sled pulls, then hit the obstacle course for a few weeks, then culminate with 50m sprints in kit followed by your casevac scenario.

Primary skill to be trained: casualty evacuation

Sprint: 50m sprint in kit (MOVE)

Competition Skill: casualty evacuation scenario including: extract from vehicle, secure on transport tool, move casualty to LZ, fight your way as needed and fight your extraction as needed (FIGHT, RECOVER if you include medical skills)

Specialized Developmental: obstacle course (terrain/obstacles similar to the casualty evacuation scenario) (MOVE)

Specialized Preparatory: sled pulls

General: Customized needs (fill your gaps/correct deficiencies/bro work)

Recover: compensatory exercises to matched to activity and required ranges of motion (RECOVER)

Sample high intensity day

Sprint: Zig Zag countersniper sprints

Competition: ruck to MOUT village, conduct establish building stronghold, engage in hands on scenarios

Specialized Developmental: use MOUT village as parkour obstacle course, end with 15 minute grappling gauntlet

Specialized Preparatory: Systema push-up work

General: have gear transported by vehicle, team runs back to start point

Recovery: stretch, supplements, rehydration, massage therapy

What about a more solo/gym centric example?

Sprint: combine with run and gun drills below

Competition: run and gun dry fire drills done prior to leaving the house/area that activity is 'normal'

Specialized Development: gunfighter lunges for 7-40 minutes continuous

Specialized Preparatory: martial arts push-ups, split squats

General: curls for the girls, pull-ups, handstand work, finisher of choice
Where things get messy.

Let's say a guy on your team is struggling to get over obstacles because he's short and has the vertical of a turtle. Some baseline squat strength is likely in his future. If this is a priority in his training it has a high neuromuscular and structural load. This means it may actually have a higher demand than the competitive activities.

You have two basic options, put that max strength exercise and only that exercise prior to the competition activities for the day (which may mean he misses sprints) or you break your sessions in half and he does it later that day.

Neither is optimal, but neither is him failing the team from not getting over obstacles in a timely manner.